Desert RATS 50K Training Plan: 20 Weeks, Beginner, Heart Rate
Prepare specifically for the Desert RATS 50K with a structured 20-week heart rate training plan for runners new to this distance. It builds the aerobic durability, basic climbing and descending strength and race-day routines you need to finish the Desert RATS course strong and healthy.
The Race
48 km (30 mi) from the Hawkeye Trailhead near Fruita, Colorado, with about 1,050 m (3,450 ft) of climbing between 1,370 and 1,650 m. 10 h cutoff. The Kokopelli Loops above the Colorado River: Mack Ridge, Rustlers Loop, Troy Built and Moore Fun, mixing runnable desert singletrack with slickrock, rocky ledges, short steep climbs and exposed drop-offs. Cold start, strong sun and wind in April.
Who It Is For
You run 3-4 times a week (about 3.5-4 h), have finished a trail half marathon or 25K, and can run 75 min on trails.
Your 20 Weeks
- Phases: Preparation weeks 1-2, Base weeks 3-8, Build weeks 9-13, Specific weeks 14-18, Taper week 19, race week 20.
- Weekly: 4 runs and 2 strength sessions, about 3.6 h rising to 7.6 h of running.
- Long runs: 1h15 to 4h00, with back-to-back runs up to 1h30.
- Climbing: about 250 m rising to 850 m a week (the course averages 21.9 m per km).
- Race-specific: rolling hill repeats, short-climb power, rocky desert descending, run/walk long runs, back-to-backs, a dress rehearsal.
- Strength: two RunForce 45-min sessions built in the TrainingPeaks Strength Builder (A: Force & Posterior Chain; B: Single-Leg & Mountain Durability), with a demonstration video for every exercise.
Heart Rate Training
Every run is prescribed in RunForce heart-rate zones (% of max HR), with a field check in week 1. Workouts explain how to use HR on climbs, heart-rate lag on short reps, cardiac drift and the effect of heat.
Also Available
This plan is also available in Intermediate Heart Rate versions. Search "RunForce Desert RATS" in the TrainingPeaks store.
Your Coach: Adrien Thévenet
Endurance coach since 2011, working with elite athletes, professional endurance athletes, major race winners, and a Spartan National Champion across road, trail, and mountain running.
RunForce is independent and is not affiliated with or endorsed by the Desert RATS Trail Running Festival or UTMB. The race name is used only to identify the event this plan prepares you for.
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.